The Latest in How to Build Muscle, Muscle Building and Weight Lifting |
This is How to Build Muscle Mass Phase 3My ADVANCED Weight Lifting Routine is now available! And, AS PROMISED, completely FREE. No sign ups, registrations or email addresses required. To reap the full benefits of your efforts, you should start with Phase 1 and make the jump to Phase 2 when your body and if your mind says so.But for those that have decided that muscle building is a life style they identify with the Phase 3 plan is now uploaded. As weight lifting routines go, it's not complicated, just demanding and effective, if you have learned the principals of the first 2 phases. There is more info to come, relative to exercise descriptions, modifiers and so on. But the "meat" (I love making protein references) is here. Are You a Phase 3 Weight Lifter? |
There are just certain truths that you need to know. First, having abs that show is NOT about exercise, but diet.
New! July 1st
Ultimate How to Get Ripped GuideThe fastest way to look muscular is to get lean. People with average muscle mass look great if they are cut. But nothing looks better than seeing the clean lines of hard muscle. The number one most popular fitness goal is chiseled abs, but really everything looks better when you’re ripped. Here’s how to do it.First, let’s define “ripped” in realistic terms. Anything at or less than..... Ultimate How to Get Ripped Guide |
New! June 26th
How Can I Get More Definition In My Biceps?
I've said before that warm weather fires men up to look good with their shirts off. So lot's of focus on fat loss and arm workouts.
If definition is your objective for any body part, it comes down to diet and fat burning. Even for your arms. As you might expect, we feel the best form of fat burning exercise takes place with weights in your hands. One of the best ways to make every body part look bigger is to actually make it smaller. As in leaner. 18" arms covered with a layer of fat could curl 65 lbs. You would be strong for sure. Those same arms with less fat might be only 17", you would still be able to curl 65 lbs, but how much better do you think they would look doing it? Leaner arms really make your triceps more noticeable. No matter how big your arms are, as they hang down in their normal, un-flexed position, if you don't see the the "V" in your tri's, your arms look bad. If you are trying to get those bicep veins to pop (and who isn't!) incorporate This Move into your workout. But remember: It really comes down to diet. Obvious Bonus Tip: The best and fastest way to burn 300 calories, is to have NOT eaten it in the first place! |
New! June 24th
Do More Pull-ups - How To Create A Dedicated Plan To Blast Your Pull-up Count(and while at it build your biceps the CORRECT way if you are a relative beginner!)Usually when someone is measuring up your strength, the first question out of their mouth is "How much you bench?" Now while the bench press gets all the glory and attention when in comes to strength, a lot of fitness experts will tell you that pull-ups actually are the true measure of your fitness. I agree. Pull-ups require explosive strength in your back, arm, and core muscles but also high levels of endurance. Let's get it straight, everyone can bench something, but not everyone can do a pull-up. |
When most people hear the term Muscle Building Supplements, steroids and Barry Bonds (why it isn't Marian Jones I can't explain) come to mind. New! June 23rd
Muscle Building Supplements: Benefits of Whey ProteinsWhey Protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey Protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.Benefits of Whey Proteins |
New! June 22nd
Weight Lifting Routines: All-In-One-Shoulder and ArmsThe perfect series of moves for biceps, delts, and triceps, when you're short on time.
This is a variation on one of my favorite moves the "Arnold Press" (and yes, it was invented by THAT Arnold). This combination move adds a triceps extension to it. Check out
this 45 second video for a nice visual "how to".What I do is eliminate the triceps part and take a seat to reduce body sway. This way I can go much heavier and get a real nice pump for biceps and as a finisher to delts. It should be done near the end of a training session because combining the curl with the overhead press means less weight than I would use for presses only. It's a "finisher" for me. But a VERY good one! |
How to Build Muscle by Weight Lifting - Phase 1Building Muscle Phase 1 |
Are You A Phase 2 Weight Lifter?Muscle building is a continuum. There is no “end” to it. No matter who you are, you can have more muscle than you do. You can be more fit than you are.It has nothing to do with AGE, sex or most importantly, your current physical state.
Arnold back then would be a midget compared to Ronnie Coleman today. There simply stated is no comparison. So, of course, people today look at Coleman and repeat “how can anybody be any bigger and better?” I can only imagine what pro’s will look like 25 years from now! The point is that if the best built men in the world can still build more muscle, safe to say anyone can. Are You A Phase 2 Weight Lifter? Are You a Phase 3 Weight Lifter? |

The 5 Most Common Muscle Building MistakesThe first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over 8) work outs will NEVER allow you to add size and mass. Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will never add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building! Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck. The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first. The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before. Which is what muscle building is all about, isn’t it? |

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The Secret to a Flat Stomach for the Middle AgedThere's nothing less appealing than having your belly hang over your belt. Hence there is nothing more appealing then having a flat stomach. Especially as you age. Fair or not, it's the physical characteristic that immediately indicates your life style and it’s no surprise that it’s #1 on everybody’s hit list. So how do middle aged folks get the “washboard” look?The Secret to a Flat Stomach for the Middle Aged |
Double Your Bench!
Phase 3 Lifters Only! This is a very advanced routine!A headline like that gets peoples attention and implies "do this" and achieve the result now. WRONG! Serious lifters know this kind of hype is just that, hype. But they also know with the right muscle building plan, doubling your bench press is not only attainable but ultimately expected. This routine will help you get to this very specific goal much quicker than following your present chest routine. It's designed by power lifters for the specific purpose of becoming stronger in the chest. I use it for a month at a time as a "shock treatment". Know right now that to do this routine AND train other muscle groups you will need to be training 6 times a week. You have been WARNED! Double Your Bench |
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